In both food and supplements, iron is present in two distinct forms: animal sourced and synthetic or plant based iron. Let's discuss iron in the foods we eat.

Natural Animal Sourced iron is found in meat, fish, and poultry. Only foods derived from animal sources provide heme iron (though they also provide non-heme iron as well).

Natural animal sourced iron is the most bioavailable form of iron, as up to 45% of it is readily absorbed by your body.

Good food sources of natural iron include:

• Beef

• Lamb

• Venison

• Pork

• Chicken

• Fish such as halibut, haddock, perch, salmon or tuna

• Shellfish such as clams, oysters and mussels

Non-heme iron primarily comes from plant sources and is present in grains, vegetables and fortified foods.

This is the form added to foods enriched or fortified with iron.  It’s estimated that the majority of our dietary iron intake comes from the non-heme form, while a smaller percentage comes from heme iron.

In terms of its bioavailability, non-heme iron is absorbed much less efficiently (2-5%) than heme iron, because its absorption is inhibited by a number of factors.

Good sources of non- heme iron include:

• Fortified cereals, rice, wheat and oats

• Dark green leafy vegetables like spinach and kale

• Dried fruits like raisins and apricots

• Beans (kidney, lima, Navy)

• Nuts and seeds

• Tofu

• Lentils

• Whole grains

• Peanut butter

• Brown rice